Low Sodium Tofu Scramble

Start your day with a hearty and nutritious *Low Sodium Tofu Scramble*, a plant-based twist on classic scrambled eggs that’s big on flavor and light on sodium. Packed with nutrient-dense ingredients like extra-firm tofu, vibrant bell peppers, zucchini, and baby spinach, this quick and easy breakfast is seasoned with turmeric, garlic powder, and nutritional yeast for a savory depth without the need for added salt. Ready in just 25 minutes, this recipe is ideal for busy mornings, offering a protein-rich meal that’s vegan, low in sodium, and endlessly versatile. Enjoy it alongside whole-grain toast, creamy avocado slices, or crispy roasted potatoes for a wholesome breakfast or brunch delight!

Nutriscore Rating: 91/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 2

Ingredients

• 14 oz Extra-firm tofu
• 1 tbsp Olive oil
• 0.5 tsp Turmeric powder
• 0.25 tsp Black pepper
• 0.5 tsp Garlic powder
• 0.5 tsp Onion powder
• 2 tbsp Nutritional yeast
• 1 medium Bell pepper, diced
• 1 small Zucchini, diced
• 1 cup Baby spinach
• 2 stalks Green onions, chopped
• 2 tbsp Fresh parsley, chopped

Directions

Step 1

Drain the tofu and wrap it in a clean kitchen towel. Press gently to remove excess water. Alternatively, place it under a heavy pan for 5-10 minutes.

Step 2

Once the tofu is pressed, crumble it using your hands or a fork into small bite-sized pieces and set aside.

Step 3

Heat olive oil in a large skillet over medium heat.

Step 4

Add the diced bell pepper and zucchini to the skillet. Sauté for 3-4 minutes until they begin to soften.

Step 5

Add the crumbled tofu to the skillet, stirring to combine with the vegetables.

Step 6

Sprinkle the turmeric powder, garlic powder, onion powder, black pepper, and nutritional yeast over the tofu mixture. Stir well to ensure the tofu is evenly coated and takes on a yellow hue from the turmeric.

Step 7

Continue to cook for 5-6 minutes, stirring occasionally to prevent sticking.

Step 8

Add the baby spinach and cook for an additional 1-2 minutes until wilted.

Step 9

Remove the skillet from heat and stir in the chopped green onions and fresh parsley.

Step 10

Serve warm. This tofu scramble pairs well with whole-grain toast, avocado slices, or a side of roasted potatoes.

Nutrition Facts

Serving size	(803.3g)

Amount per serving	% Daily Value*
Calories	847.3

Total Fat 46.9g	0%
Saturated Fat 7.3g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 120.4mg	0%
Total Carbohydrate 41.0g	0%
Dietary Fiber 18.5g	0%
Total Sugars 13.0g
Protein 73.4g	0%

Vitamin D 0IU	0%
Calcium 2830.7mg	0%
Iron 15.5mg	0%
Potassium 2093.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 48.0%

Protein: 33.4%

Carbs: 18.6%